Can’t Sleep? A Neuroscientist’s 3-Step Fix (Plus 3 Things to Stop Tonight)
You already know which foods kill your brain (from my previous video), but did you know that sleep deprivation triggers the same chronic inflammation? In this episode, Dr. Monti explains the neuroscience of sleep and how just ONE night of poor rest triggers an immune emergency response that floods your body with toxins.
It’s not just about feeling tired. New research shows that during deep sleep, your brain’s waste clearance system (the Glymphatic System) kicks in to wash away neurotoxins linked to aging and dementia. If you don’t sleep, you don’t detox.
In this Integrative Medicine guide, Dr. Dan Monti breaks down the “3 Yes / 3 No” protocol to reset your circadian rhythm, lower cortisol, and protect your brain health immediately.
👇 Watch Next:
⚠️ I’m a Doctor. Stop Eating These 5 Brain-Killing Foods NOW: https://youtu.be/2VVQp-soW-o
🥗 This 2025 #1 Diet Slows Brain Aging by 50%: https://youtu.be/gaNMqQfXw1A
📌 YOU’LL LEARN
• Why one sleepless night can spike inflammation
• The exact food rule that resets your natural sleep drive
• The environmental mistakes that silently destroy melatonin
• How light, temperature, and noise sabotage your brain
• The #1 habit that causes sleep anxiety and insomnia
• Science-based techniques to fall asleep faster and stay asleep
• The 20-minute rule, the wind-down ritual, and the breathing method Dr. Monti uses with his own patients
If you’re tired of tossing and turning, this simple 3-YES / 3-NO routine can finally break the cycle.
Fix your sleep tonight — and protect your brain for years to come.
📌 TIMESTAMPS
00:00 The Shocking New Study: One Sleepless Night = Inflammation
01:20 Sleep Rule #1: FOOD
02:50 Sleep Rule #2: ENVIRONMENT
06:14 Sleep Rule #3: HABITS
07:50 Science-Based Fixes: 2-Min Breathing, 20-Min Rule, Wind-Down Ritual
09:44 Full Recap: The 3 YES’s & 3 NO’s for Better Sleep Tonight
10:40 Q&A
📌 ABOUT DR. MONTI
Dr. Dan Monti is the founding Director & CEO of the Marcus Institute at Jefferson Health. His work combines neuroscience, clinical research, and precision lifestyle medicine to optimize brain health, longevity, and performance.
#Sleep #Health #insomnia #brainhealth #doctorapproved #neuroscience #inflammation #metabolism #fallasleepfast #sleeptips #diet #nutrition #BrainDetox, #GlymphaticSystem, #CortisolSpike, #AlzheimersPrevention #Cortisol #SleepHygiene #2025HealthTrends
Can’t Sleep? A Neuroscientist’s 3-Step Fix (Plus 3 Things to Stop Tonight)
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YES/NO #1: FOOD
So let’s start with what you’re putting into your body close to bedtime. What you eat and drink in the hours before bed can be either the most powerful sleeping pill or the most potent stimulant. The choice is yours, and it starts with our first clear YES and absolute NO.
The world of diet can feel overwhelming, so let’s keep this simple. Eat lighter in the evening in general, and try to have NO FOOD at all at least one hour before bed, but I strongly advocate for two hours unless medically advised otherwise. This one simple rule can make a huge difference.
If you are somebody who craves that high caloric treat at night it is likely because you are TIRED and should go to bed. The body triggers that need for a blood sugar spike when you are forcing yourself to stay awake and watch the show you should probably just record and watch another time. But the diet itself throughout the day also can have a profound impact on the brain’s sleep structure. Studies have shown that healthy, whole food diets really make a difference. Another recent large scale study showed that higher intake of fruits and vegetables correlated with less disrupted nighttime sleep- a better night’s sleep.
